According to the American Psychiatric Association, major depressive disorder, commonly known as depression is a serious condition that negatively a patients actions, mood, emotions, and passions. The good news is that the symptoms of depression are highly treatable. In fact, the Illinois Department of Public Health deems depression the most treatable mental illness, with an estimated 80% success rate based on several therapies (i.e., medication, support groups, and psychotherapy).
While there’s no specific diet that will treat depression completely, focusing on certain foods in your daily diet may help reduce some of the negative symptoms of depression:
1. Fruit salad or fruit smoothie
Free radicals are like tiny soldiers that safeguard our brains and bodies from free radical damage, which over time can lead to premature aging, cellular damage, and cognitive (brain) issues. While you can’t minimize free radicals completely, you can reduce damage by including antioxidant-rich foods like peaches, apricots, and cantaloupe in your diet. The great news is that these summer-ready fruits are great additions to fruit smoothies, fruit salads, and all things fruity. Not only are they loaded with brain protecting antioxidants, but also beta-carotene, another brain-boosting antioxidant that converts to vitamin A.
2. Green salads
Research shows that foods rich in vitamin B12 are beneficial for easing depression. An excellent source of B12 can be found in dark leafy green vegetables, which also boast high levels of folate. In fact, medical experts often see low levels of B vitamins in patients with depression, and having depression often leads to poor nutrition and malnutrition. It’s a vicious cycle once it begins. Focusing on B-12 rich foods in a salad (i.e., leafy greens, nuts, legumes, and lean poultry) can boost stores of B vitamins if they’re lacking.
3. Brazil nuts
While all nuts contain selenium, Brazil nuts contain the most. The good news is you only need a few of these appetite-satisfying nuts to get your daily levels up. In fact, research published by Psychology Today found a connection between low selenium and depression. However, when eating selenium rich foods (the recommended dose is 55 micrograms per day in adults) patients with depression showed significant mood improvements.
4. Tuna melt
Healthy fats (omega-3s and omega-6s) have long been linked to lower levels of depression. Now scientists are noting increased rates of major depressive disorder in patients with diets low in healthy fats. Noshing on fatty fish, such as salmon, sardines, and tuna, offers a great source of omega-3. So toast up a tuna melt or throw some fatty fish on your morning bagel to boost stores of heart-healthy omega-3s and alpha-linolenic acid.
